Kanehsatake CrossFit – CrossFit
Warmup (No Measure)
2 sets
1min cardio
10 Spanish Squats
10 Band Goodmorning
20s Hollow rocks
10 Band Shoulder Press
10 Scap pushups
Weightlifting (Weight)
7 sets every 2 min
1 Power Clean
1 Split jerk per side
1 Hang power Clean (BK)
1 Jerk
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
250m row
15 KB swings (heavy unbroken)
10 burpees box step up over (20/18)
